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10 Back-to-school tips...
August 27, 2015

This is the everything-you-need-to-know-to-be-as-healthy-as-possible newsletter, brought to you by Kristy Russ, pharmacist and health consultant. I have over 20 years experience in helping people improve their health.

I help people get healthy, and more importantly, stay that way so they're not miserable and just slowly dying for the last 20 years of their lives, which IS the "norm" today.

For even more information go to


Do you realize that in 5 days it will be September? Huh? Where did the summer go? My children are already lamenting that there's less than 1 week of summer vacation left (and I know that many children have been back in school for a couple of weeks already.) Thank goodness we've had fabulous weather this summer (yes, me talking about the weather again), yet I'm still not mentally ready for summer to be done.

I think a lot of my depression about summer being over is that it means the break from the chaos is over. It's kinda nice to not be running my kids all over the place to their activities and have every moment planned. Although this year should be better, since my daughter just got her driver's license so most of the "chauffeuring" responsibilities will be passed on to her. And I also know to cherish even the "busy-ness" right now because in just a few short years, my children will be doing their own thing and I'll be wishing for these times back.


Anyway, in honour of back-to-school, today's newsletter deals with important eating tips.

10 Tips For Quick Healthy Food Prep

No matter how old you are, whether you have kids or not, this time of year holds a back-to-school air that's undeniable. So I've got some tips to help your transition that I don't want you to miss!

Even if you don't have kids, these are excellent tips for anyone who's busy (I know. Who isn't? So basically everyone then...)

It can be hard when the lazy days of summer give way to the mad rush of getting everyone out the door on time with a nourishing breakfast in their belly and a healthy lunch in tow. I get it! And then there's the end-of-day challenge of having dinner on the table when your crew convenes for the family meal. Try to remember that what your children eat right now affects their long-term health and longevity and sets the eating habits they will likely have throughout their lives. (Sounds scary I know! Kids are such a responsibility aren't they?...)

Though easier said than done, I definitely like to think ahead, lay some ground rules and consider my daily habits. . .

  • Make time for a breakfast that really is for champions
  • Pack those loving healthy lunches (for them and you)
  • Get a delicious dinner on the table that everyone will eat

I know, I know that's the tricky part, (especially the "everyone will eat" part) but I aim to help with that today!

Let me be clear: I am NOT a gourmet. I don't enjoy cooking and my imagination for meals is limited. (Let's just say you won't be seeing any pictures of the fabulous dinner I just created shared on Facebook...)

But I do have a few key tips that I use to keep my kitchen stocked with ready-to-go-meals so I can have a quick meal that's still healthy. (Note: These are not my tips- I got them from Pdx. I don't use all of them all the time, but different things work for different people. #2,4 and 5 I use ALL the time)

You may want to print this out and tack it up in your pantry or on your fridge. And hey, it's not kid specific so even if kids don't live in your house, it's a good idea.

Here's your homework for the week (it is back to school time after all...)

  1. Print your copy of the Top 10 Tips for Quick Food Prep
  2. Give one or two of these tips a go this week on a day when you have time. Sundays are my favorite prep day but find what works best for you.
  3. If your kids are older, invite them to participate. They just might enjoy dinner more if they take part in preparing it.
  4. And if you've already got your kitchen groove going with some food prep tips of your own, share them with me. Seriously, I always want more!

Another Grateful Customer...

"I started losing weight immediately with the program & noticed that my heath conditions were improving. The pain & stiffness in my joints is much improved and my high blood pressure numbers lowered. I have experienced swelling in my legs & feet & was thrilled to see this disappear.

I have learned a lot from Kristy and now understand that you need to eat to lose weight. After "dieting & starving" my whole life in a "yo-yo" scenario, I am so grateful for her program that is highly effective, tops in nutritional recommendations & has amazing support in place!"

-Ann K.

Upcoming Seminars by Kristy

Edmonton, AB
September 12, 2015 @ 9:00am
Important Things You Need To Learn Over Breakfast

  • For women 40ish to 65ish. A panel of 4 expert speakers regarding issues you're dealing with at this point in your life: health weight loss, dressing for confidence, financial transitioning fromwork to retirement.

Edmonton, AB
September 16, 2015 @ 6:45pm
Every Women Empowered

  • Busting the Health Myths: The 5 Suprising Strategies You REALLY Need To Get Your Body Back So You Can Live The Life You Want.

I(f you are interested in attending any of these seminars, please contact me at

Because Laughter Really IS Good Medicine...

Proud to be a Canadian Woman

Wive's Duties

Three men were sitting together bragging about how they had given their new wives duties.

Terry had married a woman from America, and bragged that he had told his wife she was going to do all the dishes and house cleaning that needed to be done at their house. He said that it took a couple days but on the third day he came home to a clean house and the dishes were all washed and put away.

Jimmie had married a woman from Australia. He bragged that he had given his wife orders that she was to do all the house cleaning, dishes, and the cooking. He told them that the first day he didn't see any results, but the next day it was better. By the third day, his house was clean, the dishes were done, and he had a huge dinner on the table.

The third man had married a Canadian girl. He boasted that he told her that her duties were to keep the house cleaned, dishes washed,lawn mowed, laundry washed and hot meals on the table for every meal. He said the first day he didn't see anything, the second day he didn't see anything, but by the third day most of the swelling had gone down and he could see a little out of his left eye. Enough to fix himself a bite to eat, load the dishwasher, and call a landscaper.

God Bless Canadian Women

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